My favourite Slimming World free foods: A family guide
Let’s be honest with each other for a moment. When you start any new eating plan, the first question isn’t usually “How much weight will I lose?” It is almost always “What can I actually eat?”
When I first looked into Slimming World many years ago, I was terrified I would have to survive on lettuce leaves and fresh air. I love food. I love pasta, I love potatoes, and I really love a good curry. The idea of weighing every single gram of rice or counting calories for the rest of my life made me want to give up before I had even started.
Then I discovered Slimming World works with “Free Foods.” making up the majority of your meals.
It sounds a bit too good to be true, doesn’t it? The idea that you can eat unlimited amounts of certain foods and still see the number on the scales go down feels like magic. I have mixed thoughts on how well it works in the long run, as I feel it doesn’t actually address portion control.
Just to be clear right from the start: I am not a Slimming World consultant, nor am I trained by them. These are simply the foods that have saved my sanity and kept us all happy at the dinner table.
What actually are Free Foods?
If you are new to this, you might be wondering what on earth I am talking about. In simple terms, Slimming World divides food into three main categories. You have your “Healthy Extras” (things like milk, cheese, healthy fats, and wholemeal bread), your “Swips” (treats like chocolate, crisps, or alcohol), and Free Foods.
Free Foods are the main part of the plan. They are low in calories for their weight, so you can eat them until you feel satisfied without weighing or measuring. According to Slimming World, this includes everyday staples like pasta, rice, potatoes, lean meat, fish, eggs, fruit, and vegetables.
The best part is that you don’t need to count them. If you are hungry, you eat. It stops that horrible feeling of deprivation that usually comes with trying to lose weight. Whilst I think this is great, it also doesn’t help people like me who have minimal restraint or portion control issues.
My top carbohydrate free foods
Carbs often get a bad reputation in the diet world. For years, we have been told that pasta and potatoes are the enemy. The brilliant thing about this plan is that they are actively encouraged! These are the ones that are always in my cupboard.
Dried pasta
I panic if I run out of dried pasta. It is the ultimate quick dinner. Whether it is penne, fusilli, or spaghetti, dried pasta is completely free. We have it at least twice a week.
My go-to easy meal is a simple tomato pasta. I use tinned tomatoes, garlic, onions, and whatever veg is looking a bit sad in the fridge. It takes fifteen minutes and costs pennies.
Potatoes
Potatoes are lifesavers in our house. Baked potatoes, boiled potatoes, or homemade chips are all on the menu regularly. The key thing to remember is how you cook them.
To keep them free, you need to cook them without fat or oil. For “chips,” I slice potatoes and then bake them in the oven or air fryer with a spray of low-calorie cooking spray. They come out crispy and delicious.
Rice
Rice is another brilliant filler. Dried plain rice is free, which makes it perfect for soaking up curries or chilli. I prefer basmati rice because it has a nice fluffiness, but long-grain rice works just as well.
If you are in a rush, just be careful with microwave rice packets. Some of them have added oil or sugar, so they might not be free. Always check the packet or the app if you are unsure if the rice you have is listed within the free foods on the app or website.
Protein free foods
Protein is what keeps you fuller for longer. If you just eat a bowl of plain pasta, I am hungry again an hour later. But if you add some lean meat or beans, you are good until dinner.
Lean beef mince (5% fat or less)
This is a staple in my freezer. You have to make sure you grab the pack that says “5% fat or less” for it to be classified as a Free Food. If you get the higher-fat versions, they will count as Swips. Washing them or draining the fat off won’t change the Swip value, but will make them a little bit better if you are stuck and want to make the best of what you’ve got.
We use this for everything. Spaghetti Bolognese, cottage pie, chilli con carne, or even homemade burgers. It is so versatile and cooks really quickly. I sometimes buy frozen 5% fat mince, but I find it doesn’t form as well into burgers or meatballs.
Chicken breast
Chicken is probably the meat I cook with the most. It is lean, cheap, and goes with everything. I tend to dice it up for curries and stir-fries.
One of our family favourites is Chicken Fajita Pasta Bake. It is so quick and easy to make, full of free foods and it is perfect for batch cooking, as it freezes and reheats well.
Eggs
Eggs are brilliant because they are cheap and pretty instant. I always keep a box of eggs in the house for quick meals or extras like an egg on a salad or scrambled eggs for breakfast.
If I haven’t planned lunch, an omelette is my backup plan. I throw in some peppers, onions, and spinach. It takes five minutes and fills you right up. Boiled eggs are also great for a portable snack if you know you are going to be out and about.
Free foods for vegans and vegetarians
One of the best things about this way of eating is how easily it adapts for non-meat eaters. In fact, Slimming World is a bit of a dream for vegetarians because so many staples are already on the Free list.
If you are a vegetarian or vegan, you don’t have to miss out on the protein in free foods.
- Quorn: Plain Quorn pieces, mince, and fillets are usually free. Do check the packet, though, as some of the breaded or processed versions (like nuggets) are not.
- Tofu: Plain, natural tofu is a brilliant Free Food. It soaks up the flavour of whatever sauce you put it in. Smoked tofu is also often free and adds a lovely depth to stir-frys.
- Jackfruit: Canned jackfruit is becoming really popular as a “pulled pork” alternative, and it is free!
- Beans and Lentils: As mentioned above, these are your best friends. They are cheap, filling, and full of fibre.
- Dairy Alternatives: Unsweetened soya yoghurt (plain) is often free, but you do need to check specific brands as recipes change.
If you are following a plant-based diet, just remember to check that your meat replacements are the “plain” versions rather than the ones pre-marinated in sugary sauces or coated in breadcrumbs.
Speed Foods as Free Foods
Within the Free Food list, there is a special sub-category called “Speed Foods.” Slimming World describes these as fruit and vegetables that are even lower in calorie density. They recommend that you try to fill a third of your plate with these Speed Foods to help boost your weight loss.
For me, this is just a good way to make sure I am eating my vitamins! I have an article all about speed foods that you might find helpful. Here are the ones I buy every week.
Tinned tomatoes
I honestly think I couldn’t cope without tinned tomatoes. They are the base for almost every meal I make. Curries, pasta sauces, casseroles, chilli, etc many start with a tin of tomatoes.
They are classed as a Speed Food, so they help you get that “third of a plate” without really trying. Plus, they cost about 40p a tin. You can’t argue with that.
Onions and mushrooms
I group these together because they go into almost everything I cook. They are great for bulking out meals. If you are making a bolognese, you can use less meat and add loads of finely chopped mushrooms and onions. It makes the meat go further (saving money!) and adds loads of flavour.
Frozen mixed berries
Fresh fruit can get expensive, especially in winter. I always have a bag of frozen mixed berries in the freezer.
I stir them into fat-free natural yoghurt for breakfast, or spoon some over my cereal. They are sweet, convenient, and stop me from reaching for sugary snacks when I need a sweet fix.
Leafy greens
Spinach and kale are so easy to hide in food. I throw a handful of spinach into curries near the end of cooking. It wilts down to almost nothing, so you don’t feel like you are eating a plate of leaves, but you still get all the goodness. The blocks of frozen spinach are perfect for this.
Store cupboard free foods
Fresh food is great, but sometimes you need things that sit in the cupboard for weeks until you need them.
Tinned pulses
Chickpeas, lentils, kidney beans, and butter beans are all free foods. They are brilliant for adding texture to meals.
I make a really good vegetable curry using just chickpeas, tinned tomatoes, and spinach. It costs next to nothing and is really filling. Lentils are also great for thickening up soups and stews without having to use flour or cornflour (which you would have to count).
Passata
Passata is just sieved tomatoes, but it is smoother and thicker than tinned tomatoes. I use this when I want a really rich sauce, like for meatballs, a thick curry sauce or even a pizza topping. It is completely free and saves the hassle of blending down tinned tomatoes.
Herbs and spices
While not a “food” in the main sense, dried herbs and spices are free and essential. If you are cutting out fat and sugar, you need to replace that flavour with something else. That is where these free foods come in.
My spice rack is overflowing. Smoked paprika, cumin, coriander, oregano, basil, chilli powder… I use them all. A bland chicken breast can be transformed into a fajita filling or a curry just by changing the spices.
Stock cubes
You can buy expensive fresh stock, but good old stock cubes work just fine. They are generally free (though always check the brand) and add instant depth to sauces and gravies.
Snacks that are free foods
Snacking is where I usually fall down. If I am bored or stressed, I want to eat. Having Free Food snacks ready is the only way I stay on track.
Crab sticks
This sounds like a weird one, I know. But crab sticks (or seafood sticks) are free and ready to eat straight from the fridge. They are high in protein and surprisingly filling.
Pickled onions
A jar of pickled onions in the fridge is great for when you just want something savoury to nibble on while you are cooking dinner. Gherkins and beetroot are great for this too.
Common Pitfalls: When “Free” Isn’t Free
While the list is huge, there are a few traps that beginners fall into. It is worth knowing these so you don’t accidentally slow down your progress.
The “Tweak” Trap
Some foods are free in their natural state but not when you mess with them. We mentioned cooked fruit earlier. Another one is pasta “crisps.” Some people boil pasta and then bake it until hard to make a crunchy snack. Slimming World advises against this because it is easy to eat way more pasta as a crunchy snack than you would as a main meal.
Smoothies
Liquid calories don’t satisfy hunger the same way solid food does. If you blend three bananas and an orange, you can drink it in thirty seconds and still be hungry. If you ate three bananas and an orange, you would be stuffed. That is why smoothies usually have to be counted as treats.
Purees
Tomato puree is free. But heavy use of other vegetable purees or pickles might sometimes have added sugars or oils, so always check the label.
Making it work for the family
The main reason many prefer this way of eating is that they don’t have to cook separate meals. Everyone eats the same spaghetti bolognese, for example. There is no reason that the rest of the family and even children can’t have the same healthier foods you have.
It teaches the kids healthy habits, too. They get used to seeing vegetables on their plate, and they know that homemade food tastes better than processed stuff.
A note on the changes to “Syns”
You might have heard that Slimming World is updating some of its language. As mentioned in their recent news, from January 2026, they moved away from the word “Syns” and introduced “Swips” (Slimming World’s Individual Picks).
The concept remains similar; it is about enjoying treats in moderation so you don’t feel deprived. But I think the new language is much more positive. It removes that feeling of “sinning” or doing something bad just because you ate a chocolate bar. You can read more about these changes in their press release.
Finding your own favourites
The list I have written above works for me and my family, but the beauty of this plan is that you can adapt it to what you like.
If you hate mushrooms, don’t eat them! If you prefer fish to chicken, have that instead. There are hundreds of Free Foods to choose from. You don’t have to force yourself to eat things you don’t enjoy just because they are free.
The best advice I can give is to experiment. Try a new vegetable each week. Look up recipes online. Cooking from scratch doesn’t have to be complicated or time-consuming. Some of the best meals I make are the simplest ones. A jacket potato with beans is a classic for a reason!
Healthy eating doesn’t have to be boring
I hope this list has shown you that losing weight doesn’t mean you have to be hungry or bored with your food. You can still enjoy curries, pasta bakes, chips, and roast dinners.
It is just about making small tweaks. Swapping oil for a low-calorie spray. Use lean cuts of meat instead of fatty ones. Bulking out meals with vegetables.
Once you get into the habit of it, it becomes second nature. You stop thinking about what you can’t have, and start getting excited about all the delicious things you can have.
So, go and explore the supermarket shelves. Stock up on pasta, rice, and tinned tomatoes. Fill your fridge with fresh veg and lean meat. And enjoy cooking!
Frequently Asked Questions
Is pasta definitely a Free Food?
Yes, dried pasta is a Free Food on Slimming World. This includes white and whole-wheat pasta. However, fresh pasta (the soft kind you find in the fridge aisle) often contains oil which gives it a value, so you would need to count that. Always stick to dried pasta to keep it free.
Can I eat as much fruit as I want?
Most fresh and frozen fruit is free. However, cooked fruit, tinned fruit in syrup, and dried fruit (like raisins) have to be counted. Also, if you blend fruit to make a smoothie, it is no longer a Free Food and must be counted. This is because it is easier to overconsume calories when drinking them compared to eating whole fruit.
Are potatoes free if I roast them?
Potatoes are free, but it depends on how you cook them. If you roast them in oil or fat (like goose fat), you have to count the oil. To keep them free, parboil them, then roast them with a low-calorie cooking spray instead of oil.
What about avocados?
Avocados previously were not a Free Food because they are high in fat (even though it is healthy fat). However, Slimming World has recently updated their plan to include a “healthy fats” option as part of your Healthy Extras. This means you can enjoy measured amounts of avocado as part of your daily allowance.
Do I have to weigh my Free Foods?
No! That is the best thing about Free Foods. You do not need to weigh or measure them. You can eat them until you feel satisfied. The only things you need to weigh are your Healthy Extras (like cheese and milk) and any treats you are counting.
Are tinned baked beans free?
Yes, standard tinned baked beans in tomato sauce are a Free Food. They are a great source of protein and fibre. Just be careful with versions that have added ingredients like sausages or burgers, as these will likely need to be counted.
Can I eat Free Foods at any time of day?
Yes. There are no time restrictions on when you can eat Free Foods. If you are hungry late at night, you can have a piece of fruit or some yoghurt. The plan is designed to be flexible around your lifestyle.
A note from me
Personally, whilst I base all my meals on free foods such as the above, I am mindful that eating without limits does not teach you appropriate portion sizes. For that reason, I am trying to be mindful of how much I eat and not overeat just because Slimming World says it is free!
What are your favourite free foods? Let me know in the comments below.
